Background and Study Aim. Effective warm-up routines are critical for enhancing athletic performance and reducing injury risk. Joint distraction exercises are hypothesized to improve range of motion (ROM), flexibility, and jump performance, yet their effects are not well-documented in volleyball. This study aims to investigate the impact of joint distraction exercises applied to the lower extremities during warm-ups on ROM, flexibility, and jump performance in female volleyball players. Material and Methods. Twenty-four female volleyball players voluntarily participated in this study. The standard protocol included routine warm-ups followed by pre-tests measuring flexibility, range of motion (ROM), vertical jump (VJ), and horizontal jump (HJ). After a 48-hour rest period to minimize fatigue effects, the athletes underwent joint distraction exercises using elastic bands targeted at the lower extremities. Post-tests were conducted after these specific warm-up exercises to assess any changes. Data analysis was performed using SPSS software. Results. The study found no significant difference in hip flexion range of motion (ROM) scores following joint distraction exercises (p > 0.05). However, statistically significant improvements were observed in overall flexibility, ankle dorsiflexion ROM, and both vertical and horizontal jump performances (p < 0.05). Conclusions. The study demonstrates that joint distraction exercises during warm-ups significantly enhance flexibility, range of motion (ROM), and jump performance in female volleyball players. Incorporating these exercises into routine warm-ups could be crucial for optimizing athletic performance and potentially reducing injury risks.
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